Training Log Archive: jtorrancIn the 31 days ending Dec 31, 2006:
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Sunday Dec 31, 2006 #
Orienteering race 2:06:27 [4] 9.7 km (13:02 / km) +570m 10:05 / km
APOC Long - fourth but first non-European so APOC Long Champion.
Friday Dec 29, 2006 #
Orienteering race 14:44 [5] 1.9 km (7:45 / km)
APOC Sprint - seventh.
Thursday Dec 28, 2006 #
Orienteering 1:30:00 [2]
APOC Model Event.
Monday Dec 25, 2006 #
Orienteering 44:57 [4] 4.8 km (9:22 / km)
HK Champs Middle - fourth.
Sunday Dec 24, 2006 #
Event: APOC 2006
Orienteering race 15:08 [5] 2.9 km (5:13 / km) +15m 5:05 / km
HK Champs Sprint - fifth.
Thursday Dec 21, 2006 #
Cycling 1:05:00 [3]
Work commute in. Home by way of the aquatic center.
Swimming 5:00 [3]
Kicking to break up the deep water running.
Deep Water Running 51:00 [4]
Two ~ equal duration blocks of DWR. Last thing to log for a while. Exactly how long dependent on ease of obtaining internet access while at APOC and desirability of doing so versus other things to do in Hong Kong.
Wednesday Dec 20, 2006 #
Cycling 1:18:00 [3]
Work commute. Since I'm not managing to squeeze in any hill workouts running, have decided I ought to make a point of going fairly hard out of the saddle on the steeper ascents of my uphill commute to work. Directly home then downtown to the library to stock up on Hong Kong guidebooks and back.
Tuesday Dec 19, 2006 #
Cycling 1:05:00 [3]
Work commute in. Home by way of the aquatic center.
Swimming 20:00 [3]
Quick warmup and one longish period of kicking with fins on to break up the deep water running.
Deep Water Running 43:00 [4]
Two blocks of slightly over 20 minutes. About five minutes of the first one working up to the desired intensity.
Monday Dec 18, 2006 #
Cycling 1:05:00 [3]
Work commute. Definitely feeling the weekend but not in any way that was problematic for cycling. Home by way of the aquatic center.
Swimming 50:00 [3]
Dominantly kicking again. Felt good to loosen up sore leg muscles after the weekend.
Core exercises 6:00 [4]
Core strength work while watching Peter Weller rhapsodize about French engineering achievements on the History Channel.
Sunday Dec 17, 2006 #
Cycling 20:00 [3]
Cycling to and from Metro stations during the round trip to Greenbelt.
Orienteering race 59:56 [4] 8.2 km (7:19 / km) +120m 6:49 / km
QOC Greenbelt Blue - some circling around in the vicinity of a few controls, mostly in areas where vegetation was a problem. One route choice that didn't work well since a trail was blocked with deadfall. Other problems very small. Previous day's exertions had taken a little bit out of me but felt okay for this distance.
Orienteering 30:00 [3]
Shadowing Joe Garman through not quite 6 controls (he turned an ankle in the attack to the 6th). Maybe it would have helped if I'd eaten more after the race but I was having to work to keep up.
Orienteering 1:00:00 [2]
Picking up the controls south of Still Creek that I'd planned on splitting with Joe. Was really dragging by the end of this.
Saturday Dec 16, 2006 #
Note
Christmas Caper 5K/10K?
Cycling 1:40:00 [3]
Cycling to the 5K at Hain's Point and back and from the Branch Avenue Metro station to Rosaryville and back.
Running race 16:28 [5] 5.0 km (3:18 / km) +1m 3:17 / km
PVTC Christmas Caper 5K - Tim Good was there at registration but he was doing the 10K. Just about ideal conditions. Third overall in a PR by 16 seconds, no doubt partly ascribable to buying racing flats but a huge improvement over my most recent effort at the distance nonetheless. Quite encouraging given that I haven't been doing speedwork.
Hiking 3:00:00 [1]
More mapping with the GPS at Rosaryville. Actual time about 4 hours reduced due to standing still taking waypoints.
Friday Dec 15, 2006 #
Cycling 1:21:00 [3]
Work commute in. Home by way of the Freer Gallery - saw a very good Thai movie, "Midnight, My Love".
Thursday Dec 14, 2006 #
Cycling 1:05:00 [3]
Work commute in and home by way of the aquatic center.
Swimming 15:00 [3]
Swimming warmup, about 2/3 kicking.
Deep Water Running 46:00 [4]
Wednesday Dec 13, 2006 #
Cycling 1:06:00 [3]
Work commute in. Clearly, if I've got plantar fasciitis, it's mild enough that just a couple of days of relative rest (cycling, swimming and deep water running only) for my feet make a big difference to how those first few steps in the morning feel. I hope that means I'll be able to manage this away without being forced to interrupt training. May make my intended volume of long slow running hard to reach. Home by way of the Avalon Theater to see a movie by a Hong Kong director set in Macau in the runup to the handover in 1999. Better enjoy this Asian series while it lasts - given I was one of only 5 people in the theater after similar numbers for "One Night in Mongkok" last month, that can't possibly be very long.
Tuesday Dec 12, 2006 #
Cycling 1:05:00 [3]
Work commute in and home by way of the aquatic center.
Deep Water Running 56:00 [4]
Just running this once.
Core exercises 5:00 [4]
Monday Dec 11, 2006 #
Cycling 1:05:00 [3]
Commute to work then home by way of the aquatic center.
Swimming 1:12:00 [3]
Perhaps 3/4 kicking with and without fins, the rest a variety of strokes, including some butterfly. Swam today to give feet a rest since they were definitely sore after last week. Think I might be working my way towards plantar fasciitis, though no heel pain - it's all between the heel and the ball of the foot that it's sore, when it's sore.
Sunday Dec 10, 2006 #
Event: Mid-Atlantic Championships
Cycling 55:00 [3]
To the Cleveland Park Metro in the morning, then onwards to Van Ness when I found the out of order sign on the street elevator. Also home from the Onksts place with shopping at TPSS en route.
Orienteering race 1:02:43 [4] 9.11 km (6:53 / km) +395m 5:39 / km
Mid-Atlantics Blue at McKeldin - second somewhat over three minutes behind Eddie. Satisfactory though I need to work on beating Eddie once in a while again. Course was mostly about running ability with nods to route choice.
Orienteering race 15:59 [4] 2.7 km (5:55 / km) +95m 5:02 / km
Mid-Atlantics Relay - leg 2 on a team with Nadim and Joe Garman. Was able to run harder for this distance though not quite into intensity 5 territory. Easy nav and open woods - no problems worth mentioning.
Saturday Dec 9, 2006 #
Cycling 1:10:00 [3]
Branch Avenue Metro to Rosaryville and back.
Hiking 5:00:00 [1]
Another productive day at Rosaryville, despite my continuing inability to get out of bed early on Saturdays. I'm pretty sure I now have all of the trails (though some few I have yet to go over again now that the leaves aren't in the way anymore. Spent about the last two hours in one of the nicest sections of white woods on the map adding point features, of which there were sufficiently more than I was worried might be the case to ease my mind considerably. Total time about six and a third hours but I'm deducting for time spent standing still, mostly taking waypoints at the point features.
Friday Dec 8, 2006 #
Cycling 51:00 [3]
Biking from work to the Freer Gallery to see a Sri Lankan film that shared the Camera d'Or at Cannes in 2005 then home.
Thursday Dec 7, 2006 #
Running 9:00 [1]
Warmup/cooldown.
Form exercises 27:00 [4]
Silly walks and 8x100m strides. While doing bum kicks some sub-moron apparently, it being a cold morning by DC standards, went to the trouble of rolling down his window in order to, inaccurately, inform me that I wasn't going anywhere. I hope, for the future safety of other road users, that he was a passenger rather than the driver.
Cycling 31:00 [3]
Work commute.
Running 1:30:00 [2] 9.0 mi (10:00 / mi)
Run through Rock Creek Park to Cleveland Park (not an actual park) to shop for food. Stayed on the west side of the creek once I crossed the district line. Saw another beaver just upstream of where I saw one earlier this week and then heard the tail slap but didn't sight the beast itself at pretty much the same spot as before - apparently I've got at least two beavers who like evening swims to try to spot. Windy with extemely light snow flurries through the cone of light from my headlamp (presumably also outside said cone) in the later part of the run.
Wednesday Dec 6, 2006 #
Cycling 1:05:00 [3]
Work commute and going home by way of the aquatic center. Did some chinups again.
Swimming 30:00 [3]
Mostly kicking once more. In two parts.
Deep Water Running 17:00 [4]
Most of first part of deep water running.
Deep Water Running 14:00 [5]
End of first part of DWR and then second part to end the workout. Decided to try for interval intensity but it's hard to say if it quite merited level 5. Still, I'm going to find it hard to fit running intervals in while doing high volume so this may be necessary.
Tuesday Dec 5, 2006 #
Running 1:20:00 [2] 8.0 mi (10:00 / mi)
Run to work on Rock Creek Park trails. May actually have to try and figure out how much longer staying on the east side of the creek on the approach to the District/MD border compared to the way I've usually gone in the past. I'm pretty sure it takes at least a few minutes longer despite avoiding a bit of climb.
Running 1:36:00 [2] 9.0 mi (10:40 / mi)
shoes: Vasque Grey Pair #1
Back home through Rock Creek Park wearing one of my new pairs of trail running shoes that arrived today. Saw a castorus canadensis not quite 2km in - previously along the same stretch of creek I've heard the tail slapping alarm sound but never seen the creature itself. Actually, not sure I've ever seen a beaver in the wild before. Also got a good look at a buck with a not yet impressive set of antlers. Took it easy. Didn't add too many extra loops for distance since even with several hours on Saturday being just walking and a fair bit of the rest being non-impact stuff this is a lot of volume for me.
Monday Dec 4, 2006 #
Cycling 1:05:00 [3]
I believe it was just sub-zero as I cycled in and there were strong crosswinds. Fortunately, I could hear them howling around the building during breakfast so I girded myself with thermal underwear below and my neoprene mask above and was fairly comfortable - didn't even fill my heaviest set of bike-appropriate hand insulation with sweat. Home by way of the aquatic center.
Swimming 50:00 [3]
Deep Water Running 50:00 [4]
Sunday Dec 3, 2006 #
Note
Backyard Burn trail race at Hemlock Overlook?
Cycling 1:25:00 [3]
To Greenbelt mostly by Metro then home all by bicycle, food shopping in Takoma Park en route, plus a round trip to the National Gallery for two Germaine DuLac films.
Orienteering 2:00:00 [3]
Hanging and picking up the training course at Greenbelt. Attendance of 18 was quite gratifying.
Saturday Dec 2, 2006 #
Cycling 1:10:00 [3]
Branch Avenue Metro to Rosaryville State Park and back.
Hiking 4:30:00 [1]
Walking more trails with the GPS at Rosaryville. I've now covered what must be more than 95% of the trail network. Though I'm now pretty sure I'm getting consistently slightly better claimed accuracy from the GPS now that the leaves are off so I'm debating whether it's work walking much of the trail network again. The near complete coverage is, of course, dependent on the mountain bikers not feeling too energetic. I ran across what I eventually decided was a trail construction project of theirs - a series of switchbacks down the side of a large hill marked with small pink and orange flags. The first pink one had "LEDGE UP FILTER WITH LOCUST BOX" written on it. Fortunately for my poor non-MTB-lingo-marinated brain, not all of the subsequent notes were quite so cryptic.
Got into the woods just east of the Mount Airy Mansion entrance for the first time. They're very nice if somewhat short on point features. A good thing since so much of the park is thick and would be useless if it weren't for the confusing profusion of trails.
Got into the woods just east of the Mount Airy Mansion entrance for the first time. They're very nice if somewhat short on point features. A good thing since so much of the park is thick and would be useless if it weren't for the confusing profusion of trails.
Friday Dec 1, 2006 #
Cycling 1:30:00 [3]
To work by way of the aquatic center. This became definitely a non-running day when I learned that "The Journals of Knud Rasmussen" would be having its DC premiere at the National Gallery at 6:30 tonight - no way I was going to make that on foot and unnecessary Metro must be resisted. So, work to the National Gallery and home thereafter.
Swimming 13:00 [3]
Mostly kicking, as yesterday.
Deep Water Running 30:00 [4]
Also the same as yesterday. Will have to vary things a bit more in future but this'll do for just starting with the DWR for the winter.
Note
Fenders are reinstalled (though I still need to find my down tube mudguard) and my new neoprene gloves and 5mm neoprene cycling booties just arrived. Wet wintry DC weather shall hold no terror for me.